3 Steps For Dealing With Holiday Depression

How To Recognize And Overcome The Holiday Blues

The holidays may look like a Norman Rockwell painting for many, but the stress and strain of the season makes some people feel anything but cheery and bright. According to the Mental Health America website, as many as 12 percent of Americans, a large percentage of them women, experience holiday depression and suffer from something called “seasonal affective disorder” (SAD). According to the MHA website, depression during holidays can be caused by, “stress, fatigue, unrealistic expectations, over-commercialization, financial constraints or the inability to be with one’s family and friends.” Here are some helpful tips on how to prevent the holiday blues from creeping in and how to overcome existing holiday depression.

1. Don’t Overextend YourselfThe mistake many Americans make during the holidays is overextending themselves. They commit to more parties than they can actually attend, they purchase more gifts than they can afford and they are not realistic about what they can or cannot accomplish during the holiday season. Keep your expectations for the season manageable by setting realistic goals for yourself, organizing your time and making lists that prioritize important activities.

If you are feeling overwhelmed during the holiday season, chances are you are too stressed and you have forgotten that the holidays are supposed to be fun. If you find yourself having one of these stressful moments, take some time to yourself. Don’t worry about rushing around, finishing your shopping, planning the menu or finishing the cooking - just stop, breathe and take a moment to be calm. If you do not take the time to enjoy your family, friends and the beautiful season, then what is the point?

On the other hand, we all know that the holidays become more and more commercialized as the years go by and a lot of the things people feel obligated to do during the holiday season can easily turn into a source of stress.

Stacie Murray, a Los Angeles based therapist, understands why the holidays and depression are often synonymous. “Holidays may remind you that you are away from those you truly love or that you are not making as much money as you’d like or that you’re not romantically linked to someone to share in the joy and the misery of the season,” Murray said. It is also important to realize that many people are in the same boat as you; everyone has limitations as to how much they can spend and how many parties they can attend. Try only cooking and purchasing gifts for close family and friends, only attend parties that you are sincerely excited and happy to attend - don’t make yourself miserable by putting yourself in debt and surrounding yourself with people that you do not truly want to spend the holidays with.

2. Acknowledge Your FeelingsThe holidays, though fun and exciting, can also bring a great deal of stress. The feeling that you are not alone in this and that many others across the country are feeling the same stress can be very helpful in overcoming holiday depression.

“If you’re not able to spend as much money as you would like on gifts for your loved ones or if you have more on your plate than you can handle, that would exhaust and stress anyone out. It’s important that you know it’s ok to feel the way you’re feeling and also, that it’s normal to feel those things around this time of year,” Murray said.

There are many Americans who cannot be home for the holidays because they are deployed outside of the United States, they cannot get away from work or they simply cannot afford to make it home to their families for the various holidays. Acknowledging feelings of longing and loneliness and knowing that it is acceptable to feel this way during the holidays is helpful for those grappling with holiday depression associated with being away from loved ones. The MHA website asks those struggling with these feelings to remember that the holiday season does not banish reasons for feeling sad or lonely and that there is room for these feelings to be present, even if certain individuals choose not to express them.

Other helpful suggestions include spending time with supportive and caring people, reaching out and making new friends or contacting someone you have not heard from in a while. We have all heard the saying that laughter is the best medicine, old friends and new friends alike can be very helpful in avoiding or curing depression during the holidays.

Oftentimes, talking to people who are going through similar situations or who are experiencing similar feelings can prove to be very helpful in overcoming your own sadness during this otherwise happy time of year. Bonding over shared feelings of holiday depression or perhaps opening up to a new friend capable of understanding your situation can also be very beneficial to your wellbeing during this emotionally exhaustive time of year.

3. Don’t Make It WorseIf you are already suffering from holiday depression, you may be more apt to overindulge in some of the more unhealthy aspects of the holiday season, such as rich, fatty food, large amounts of alcohol, or spending beyond your means in order to feel better about your current situation. The MHA refers to acting out in these ways as “stress responses.” Many people find comfort in food, having a few drinks or in shopping, however, engaging in these activities to excess during the holiday season in order to de-stress will only make the situation worse. It is important that you deal with your holiday depression in a healthy way because if you don’t, it can result in more depression. Many people experience what is commonly referred to as “post holiday let down” after New Year’s, meaning that the disappointments during the preceding months are compounded by the excess fatigue and stress they feel due to increased debt, extra weight, or a new-found dependency on alcohol.

Nothing makes holiday depression worse than dwelling on it. Rather than fixating on things you cannot change or feeling sorry for yourself during the holiday season, try doing something that makes you feel productive and better about yourself. “Going jogging, taking your dog to the park, making holiday crafts with your kids - these are instant, costless, productive and healthy ways to get your mind of off things and get you feeling good again,” Murray said. Also, she suggests volunteering at a shelter, taking part in charitable organizations or doing something as simple as helping a friend in need. It is easy to get lost in the hustle and bustle of the season and all of us can say that at one time or another, we have been guilty of forgetting the true meaning of the season and instead fixating on what can only be described as luxuries by those in need. Nothing will put such trivial matters in perspective like helping those who are less fortunate. No matter how little you think you have, there are always those who have less and volunteering somewhere will drive that point home. It is also important to understand that the intention of volunteering is not to make you feel guilty about what you have, instead, it should make you feel grateful.

Feelings of depression during holidays can seem overwhelming. During this busy time of year, spend time with those you love and remember not to sweat the small stuff. You can’t buy happiness or good health, so focus on fixing the things you can fix and forget about things that are beyond your control.

How Well Do You Know Your Holiday Trivia?Like most people, you probably celebrate each holiday as it occurs. Perhaps you have a barbecue or a picnic and invite your family and friends to come and share in the festivities, but do you always know the reason for the season? Are you an expert on holidays like Presidents Day, Memorial Day and Labor Day or are you clueless? Take the following holiday quiz to see how well you know your holiday trivia!

Lifescript.com is now a part of Everyday Health, Inc., and will continue to provide its users with great content and communications through EverydayHealth.com. Please note, Lifescript.com will soon redirect to EverydayHealth.com.